Crossfit Initiative

Dodgeball! 5-19-12

soupha — Sat, 19 May 2012 04:14:55 +0000

In all the excitement, I forgot to let you know that FUNdies with Carlos is cancelled today, Saturday May 19th. Come out and support your fellow CFIers. We have 6 teams playing at McQueen. Play starts at 9:30am.

DUs, KB Swings, SDHPs, Burpees 5-18-12

soupha — Fri, 18 May 2012 06:17:50 +0000

FNC Is Tonight!
Begins at 6:00. 5:30 & 6:30 classes are cancelled tonight. Paleo potluck immediately follows. At some point, we’ll do the drawing for a free CFI T-shirt of those who are WODing at the FNC. While we’re eating, we plan on showing ‘Dodgeball’ on the projector. We’ll (me and the frog in my pocket) see you tonight at the gym!

Here’s an oldie, but a goodie. We’ve done this a couple times at CFI; most recently last August (8/26/11)

Partner WOD
Each team must accumulate:
200 Double Unders
75 Kettlebell Swings (70#/53#)
50 Sumo Deadlift High Pulls (95#/65#)
50 Burpees
One partner can be accumulating reps. The other partner must run 200m, then they trade spots and the other partner picks up where the first partner left off.
This will continue until the team has accumulated all of their reps for each exercise.

GHRs, Handstand Walks, and Pistols 5-17-12

soupha — Thu, 17 May 2012 05:37:50 +0000

Movie Night with Robb Wolf
‘In Search of the Perfect Human Diet’ Next Thursday at Mayberry Athletic Center @ 8pm. Paleo potluck. Q & A with Robb Wolf afterward.

Reno Aces Game
Next Wednesday @ 6:30pm. Tickets are $14 each. Sign up and put your $ in the envelope on the desk. Debbie will be getting those tickets in the next couple days, so if you wanna go…

Friday Night Challenge
This Friday @ 6pm. (5:30 & 6:30 classes cancelled). Everyone who WODs at the FNC will be put into a drawing for a new T-shirt. Paleo potluck and Dodgeball, the movie will be playing to get us all pumped for the dodgeball tournament on Saturday at McQueen.

Who wants to CrossFit in Maui?!
Me! Me! Pick me! Just wanted to get you guys thinking about this. Our next CrossFit Vacation will be a week in Maui. Wendy Jason just came back and was very impressed with Lahaina CrossFit. We will be going the week of April 8-12 during WCSD spring break. CrossFit on the beach. Sounds like a good time to me! Meeting with the travel agent soon, will keep you all posted!

Strength
GHRs 3×10 (add weight if possible)

WOD
15′ Minute AMRAP
25 yd Handstand Walk
20 Pistol (alternating)

Rope Climbs, Push Ups, Run 5-16-12

soupha — Wed, 16 May 2012 05:31:21 +0000

This video is titled ‘People are awesome’ but the scaredy cat gene in me likes to refer to it as ‘people are crazy’.

http://www.youtube.com/watch?v=EEu42L0ufBY

WOD
12′ AMRAP
1 Rope Climb
15 Push Ups

Cash Out
1 Mile Run

Last Several Training Runs

smorrice — Tue, 15 May 2012 13:00:35 +0000

We are in the last few weeks of training runs. This is our last set of Hill Sprints and it will be 5 rounds. So be prepared for a warm day and some great cardio. We are meeting at noon and again at 5:30 pm. Bring your water.

Nooners can meet at the park or outside the IGT Gym at 11:50 am this Tuesday.

This Thursday is a 25 minute tempo run meeting at CFI at noon and 5:30 pm.

So congrats to all those who have stuck with us this far into the training. Unless someone wants to plan any other group runs, we don’t have any more weekend group runs scheduled before the RTO. We will continue with just the Tuesday/Thursday group runs.

Klepto 5-15-12

soupha — Tue, 15 May 2012 04:18:26 +0000

Don’t forget to sign up for this Friday’s FNC. It’s been a while! One lucky WODer will win one of our new T-shirts! Let’s start WODing at 6!

Hero WOD today!

WOD
Klepto
4 RFT:
27 Box Jump (24/20)
20 Burpee
11 Squat Clean (145/105)

Wall Balls, Kettle Bell Swings, GHD Sit Ups, Deadlifts, Toes to Bar 5-14-12

soupha — Mon, 14 May 2012 05:56:14 +0000

First Annual Call of Duty, Call for Life Event hosted by MAC and CFI
Have you seen the snazzy new artwork in the corner of our website? Do you wanna know what it is? Yes, you do, because it is way cool.
Mayberry Athletic Club and CrossFit Initiative have teamed up to do a Tough Mudder meets CrossFit Competition team field day, all to benefit the Northern Nevada Children’s Cancer Foundation. Teams of 6 will perform 3 events that will challenge their mental and physical toughness and their ability to work as a team. $500/team with a 20 team cap. Of course, there will be some awesome prizes raffled off to the contestants, but my thought is, here’s your chance to get in on something really cool in the inaugural year. We already have teams forming from CFI so get on one or make one up!

New Shirts Are In!
If you were a drill Sargent and you saw someone slacking and you told him/her to, “Suck it up!” and he/she said, “I’m trying…”, what would you say in response?
“Get a bigger straw!” Of course! Duh! (True story, ask Stan, he was there, he’s seen it.)

Strength
Max Effort L-Sit (3 attempts)

WOD
25 Wall Ball
40 KB Swing (7053)
40 GHD Sit Up
25 Wall Ball
40 Deadlift (225/155)
40 T2B
25 Wall Ball

Regional Team WOD 4 5-11-12

soupha — Fri, 11 May 2012 06:43:23 +0000

Awesome Grab!

WOD
2012 Regional Team WOD #4
For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Run, KB Swings, SH Swings, GHD Sit Ups 5-10-12

soupha — Thu, 10 May 2012 05:40:41 +0000

Save the Date for the 31 Heroes WOD
We had an amazing turnout last year for this very worthwhile fundraiser (www.31heroes.com). And we are hosting again. August 4, 10am. Grab a partner (better yet, grab your partner from last year and try to outdo yourselves) and go! You can start registering on their website on June first. They have a limited number (10,000) of shirts that they will be mailing directly to you so register early.

Memorial Day
Another worthy cause http://www.memorialdaymurph.com/index.html
We will be WODing at 10am & 11am on memorial day doing Murph in remembrance of LT Murph. If you would like to donate to the cause, you can register at the above link, and get a sweet T-shirt to boot. Otherwise, come suffer with us and then go out and have a great Memorial Day!

CFI Day at the Park May 23rd
May 23rd is officially ‘Get a Bigger Straw’ day. Wear a CFI shirt (maybe one of the new ones that will be in any day now!) and come on out to the ball park. We’ll get Stan’s story on where that saying comes from in next week’s blog. But if you’re impatient like me, ask him! He’s there every weekday from 11-noon!

Next Week’s Line Up
Our next Friday Night Challenge is May 18th. The 5:30 & 6:30 classes will be cancelled in preparation. We’ll WOD, paleo potluck and watch Dodgeball to get ready for the next day! WOD at the FNC and get entered into a drawing for one of our new shirts!
Saturday, May 19th. Dodgeball!

Skill
Kipping (hollow body/superman)

WOD
3 RFT:
Run 400m
10 KB Swings (53/35)
20 SH Swings
30 GHD Situps

Open WOD 11.2 5-9-12

soupha — Wed, 09 May 2012 06:32:56 +0000

Is a Portland getaway in your future?
It could be! Some of you have met Mary, a great new addition to the CFI family. She must think you all are pretty great too because she is extending this invitation:

‘This link below is to a run in Portland that a friend of mine and I are planning to do in portland, OR. We have a place to stay already that holds 6 more, so all people would need to do is pay for a plane ticket and for food for the weekend. There is a really cheap direct flight from Reno to PDX through southwest. It’s only a 5K! It is on september 29th, 2012 so we are planning to go for the weekend, leaving on the 27th.

Anyways, if you want to, let people know that we have 6 spots, and of course if more wanted to come that would be great as well!

http://thecolorrun.com/portland/‘

Just going off the website, that looks like a really fun “race”! Would a few of you singlets go and send pics and updates so a tired mother of three small children can live vicariously through you? ;-) But seriously, looks like a blast. Don’t do it for me, do it for yourself!

CFI Day at the Park
There is an envelope on the front desk for game tickets for the Aces vs. Zephyrs game on Wednesday the 23rd. The 5:30 & 6:30 classes will be cancelled that night to encourage everyone to go. Lets get a boisterous group together to cheer on Chris Aguila (who trains with us in the off season) and leave a CFI mark (in a good way)!

Reminder of the new evening schedule.

Beginning Monday, May 14th, the evening classes will begin on the half hour. 4:30, 5:30 and 6:30.

WOD
Open WOD 11.2
15′ AMRAP
- 9 Deadlift (155/100)
- 12 Push-ups Hand Release
- 15 Box Jumps (24″/20″)